The Dukan diet has remained one of the most popular in the world for many years. Over the course of several years, hundreds of thousands of people who want to lose weight have already tried this diet and were satisfied with the results obtained.

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The diet consists of four phases: “Attack”, “Alternation” or “Cruise”, “Consolidation” and “Stabilization”. The duration of the diet depends on how many kilograms you want to lose. Phase "Stabilization" lasts as long as possible and becomes a way of life for someone losing weight. Thanks to the phases "Consolidation" and "Stabilization" the weight will remain at the level you need, and you will not gain back the lost kilograms. Read below for the rules to follow throughout the diet.

4 phases of Dr. Dukan's diet

1

Phase 1 of the Dukan diet "Attack". Table

"Attack" - first phase famous diet Dukan which continues from 3 to 10 days, depending on the weight you want to lose. We will tell you which products you can and cannot eat during the “Attack” phase.

Below is table, which allows you to calculate the weight of the person losing weight and the number of days needed to complete this phase. Based on the table, you can see that the more weight you need to lose during the diet, the more days this phase will last.

Weight you need to lose	Attack Duration
5 kg	2 days
10 kg	3 days
15 kg	4 days
20 kg	5 days
25 kg	7 days
30 kg	7 days
40 kg	9 days
50 kg	10 days

During the "Attack" you can see pretty quickly good results, which will be an incentive for further weight loss. On average, those who lose weight lose weight per week about 4 kg (from 2kg to 6 kg). Add to your daily diet 1.5 spoons of oat bran.

What can you eat during the "Attack":

• Poultry meat without fat and skin (chicken, turkey, quail);
• Lean veal, rabbit;
• Lean ham;
• Chicken by-products (liver, kidneys);
• Veal and beef tongue (front part);
• Fish and seafood (shrimp, mussels, squid);
• Cancers;
• Chicken eggs (no more than 2 yolks per day, unlimited egg whites);
• Crab sticks (no more than 8 pieces per day);
• Low-fat dairy products (milk, kefir, granular and liquid cottage cheese, soy cheese “Tofu”).

Eat low-fat dairy products

Sample Dukan diet menu during the “Attack” phase for every day and recipes with photos you will find at this link. And at this link you will find recipes for simple desserts for “Attack”.

2

Phase 2 of the Dukan Diet “Alternation” or “Cruise”

This phase continues until the weight begins to suit you, which means it can last for quite a long time. The amount of oat bran increases to 2 tablespoons per day. During this period, protein days begin to alternate protein-vegetable. That is Day 1 of the diet is purely protein, the second day is protein-vegetable.. This helps make the diet more varied, as well as supply the body with useful minerals and substances from vegetables. Scheme of protein and protein-vegetable days may be different. It could be scheme 1/1, 2/2, 3/3, but it is worth noting that scheme 1/1- the most gentle. see the link.

The following vegetables are prohibited:

• Corn;
• Potato;
• Peas;
• Regular beans;
• Beans, lentils;
• Olives/olives.

You can eat the rest of the vegetables no limits.

During this phase you should also not eat:

• avocado;
• pasta;
• cereals

For this phase, look here.

3

Phase 3 of the Dukan Diet "Consolidation"

During the previous two stages you have reached your desired weight. Now begins the longest stage of the diet - "Pinning". On For every kilogram lost there are 10 days of “Consolidation”. For example, if you lost 15 kg during the first two stages, then the “Consolidation” phase will last 150 days. At this stage you need eat 2.5 tablespoons of oat bran per day. One day a week must stay clean protein. During this phase, the menu expands to include many products.

At this stage you are allowed to eat:

• Pork and bacon;
• Lamb;
• Whole grain bread (100 g per day);
• One fruit per day (apple, orange, grapefruit, apricot, peach, plum, slice of watermelon or melon, small bowl of berries). Bananas, grapes, cherries, and figs are still excluded from the menu;
• 40 g of hard cheese with a fat content not exceeding 40%;
• 1 tablespoon vegetable oil.

During the "Consolidation" stage, you can eat some types of fruits

The main difference between the previous stages is the introduction of two unusual meals. You will be able to afford starchy foods, and also arrange "belly festival". However, these meals should be administered according to special rules. First, calculate the total number of days in this period. For example, in the first two stages you lost 8 kilograms, then “Consolidation” phase will take you 80 days. Divide the number of days of the phase in half.

1 During first forty days you can afford once a week one serving of starchy foods And 1 time per week arrange for yourself "belly festival", which many call a “feast”. Feast - one meal, during which you can afford any products with common table. You can treat yourself to ice cream or desserts, pastries or sweets. However, the amount eaten should not exceed the usual serving sizes.

In the first half of the “Consolidation” phase, organize a “Belly Feast” for yourself once a week.

2 During second phase period(second forty days) you can arrange 2 “belly feasts” per week and eat 2 servings of starchy foods. However, these dishes should be small. Do not repeat these meals in a row.

• Potatoes (mashed or baked potatoes);
• Buckwheat;
• Pasta;
• Beans, peas, beans and other types of legumes;
• Lentils.

At this stage, you can allow yourself a few slices of whole grain bread a day.

Don't season these dishes. butter. Cook instead dressing from stewed vegetables: tomatoes and onions.

4

4th phase of the Dukan diet "Stabilization"

At this stage of the diet, you gradually return to your normal lifestyle. However, do not immediately jump on all those foods that you denied yourself during the diet, since the likelihood of excess weight returning is quite high.

1. Try to introduce new products gradually and little by little. Moderation in food, which has become your wonderful habit while dieting, will help you stay slim for many years.
2. Keep eating oat bran 3 tablespoons per day. They should become your constant companion throughout your life.
3. One day a week still remains protein. This phase can continue throughout your life. During this period you will no longer lose excess weight, but at the right approach you won't be typing.
4. Carry on drink enough water per day and exercise.

During the Dukan diet, you must adhere to several rules.

1 You will need to eat some oat bran every day. You can add them to food, e.g. to low-fat cottage cheese, yogurt or soup. You can read more about what oat bran is.

I don't know how to lose weight Pierre Dukan

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Title: I can't lose weight
Author: Pierre Dukan
Year: 2008
Genre: Medicine, Health, Self-improvement, Foreign applied and popular science literature, Foreign educational literature

About the book “I Can’t Lose Weight” by Pierre Dukan

The famous French nutritionist Pierre Dukan is the author of the bestseller “I Can’t Lose Weight,” which contains a detailed step-by-step method of saying goodbye to extra pounds forever. Thanks to the popular Dukan diet, fifteen million obese people have returned to their former slimness.

Pierre Dukan, on the pages of his treatise “I Can’t Lose Weight,” suggests parting with overweight forever and consolidate the result obtained by following the simple and understandable recommendations of a nutritionist, repeated from page to page and firmly embedded in the subconscious of someone losing weight. From the first line, the doctor warns that the process will be long and you shouldn’t expect quick results, but the melted kilograms will be lost forever.

The Dukan diet is divided into four stages, through which a person who wants to gain slimness must go. At the first stage “Attack” the patient can eat any amount of protein products. At the same time, the person losing weight will experience the greatest and fastest weight loss. The list of products consists of 72 items, so a person can easily cope with the hunger that usually plagues during diets.

The second stage, “Alternation,” adds twenty-eight new foods to the diet, including vegetables. The third stage, “Consolidation,” again expands the menu and is a transitional step to normal nutrition. Final stage“Stabilization” ensures weight stabilization and returns the patient to a normal lifestyle. After completing the four stages of the method, a person’s eating behavior changes completely and a clear understanding of proper nutrition is built.

In addition to restrictions on food intake, Pierre Ducan gives recommendations on how to combat physical inactivity, describes which muscle groups work during habitual physical exercises and how movements in general affect the body. The author claims that simply giving up the elevator in favor of walking up the stairs will help you get rid of excess weight faster and more effectively and strengthen your heart. In addition to the list of products, the book contains detailed recipes for dishes that are recommended to be prepared for proper nutrition during each stage of the method.

The main rule of the treatise is “to lose weight, you need to eat.” Thanks to this motto and simple rules, described on the pages of “I can’t lose weight,” fat people quickly part with extra pounds and consolidate the achieved result. Thousands of people who have experienced Pierre Dukan's method confirm the effectiveness of the diet and the ease of its implementation.

On our website about books you can download the site for free without registration or read online book“I don’t know how to lose weight” by Pierre Dukan in epub, fb2, txt, rtf, pdf formats for iPad, iPhone, Android and Kindle. The book will give you a lot of pleasant moments and real pleasure from reading. Buy full version you can from our partner. Also, here you will find the latest news from the literary world, learn the biography of your favorite authors. For beginning writers there is a separate section with useful tips and recommendations, interesting articles, thanks to which you yourself can try your hand at literary crafts.

Quotes from the book “I Can’t Lose Weight” by Pierre Dukan

Allowed are tomatoes, cucumbers, radishes, spinach, asparagus, leeks, green beans, cabbage, mushrooms, celery, dill, all types of lettuce, endive (chicory), eggplant, zucchini, peppers and even carrots and beets (provided do not consume the latter at every meal).

Introduce oat bran into your diet - the only product in the world that promotes weight loss, provided that the product is properly crushed and sifted in a special way, which gives it medicinal properties and distinguishes it from classic bran used in cooking.

DURING STAGE TWO, OAT BRAN SHOULD BE USED AT A DOSE OF 2 TABLESPOONS PER DAY AND BE PART OF BOTH PROTEIN AND PROTEIN-VEGETABLE DAYS.

Stage “Stabilization” - maintaining the achieved weight: protein Thursday, refusal of the elevator, 3 tablespoons of oat bran per day throughout life.

The “Attack” phase, which involves consuming pure protein, allows for rapid weight loss and is in fact as good as the results achieved through fasting or using protein powder, but without the disadvantages of both methods.
“Alternation” stage - this stage of the diet involves alternating protein with vegetables and allows you to quickly and at one time achieve the desired weight.
The “Consolidation” stage is the stage of consolidating the results obtained, designed to prevent the yo-yo effect, when the body strives to regain quickly lost kilograms. This is a stage of increased vulnerability, the duration of which is calculated using the formula: 10 days to consolidate each kilogram lost during the two previous stages.

In fact, in practice it turned out that these are people with temporary or persistent dissatisfaction, forcing them to eat heartily and a lot in order to neutralize it at any cost.

Summary. Memo for the final stage “Stabilization”
1) Give yourself one protein Thursday a week, choosing foods that contain the maximum amount of protein as they will give the best results.
2) Continue drinking 1.5 liters of water per day.
3) Don't use the elevator and remember to walk 20 minutes a day.
4) Eat 3 tablespoons of oat bran in any form daily.

Goal: weight loss of less than 10 kg
For these less ambitious goals, the best duration for the attack phase is 3 days, after which you can safely move on to the next phase.

Download the book “I can’t lose weight” for free by Pierre Dukan

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The Dukan Diet is the No. 1 diet in the world! And Dr. Pierre Dukan is the most popular French nutritionist!
The following people lost weight using this method: Karl Lagerfeld, Jennifer Lopez, Penelope Cruz and Gisele Bundchen.

There is no bad food. There are dishes that are cooked incorrectly! Believe me, even lettuce and celery can bring maximum pleasure if they are seasoned with a delicious low-calorie sauce. Why starve yourself with diets if you can develop the habit of eating right, while giving up only a minimum set of unhealthy foods? Naturally, mayonnaise and soda will be banned, but no one has canceled meat, fish and chocolate. Don't believe me? Pierre Dukan, the author of the most famous diet all over the world, in the book “350 Recipes of the Dukan Diet” offers the reader the most “delicious” and healthy recipes that will prove that a diet menu can bring gastronomic pleasure.

On KnigoPoisk you can download “350 recipes for the Dukan diet” in fb2, epub, pdf, txt, doc and rtf – by Pierre Dukan.

What is this book about?

There is a stereotype that the diet menu is tasteless. Fried and salty foods are not allowed. Gastronomic repressions concern spicy and peppery, strong tea and coffee. Most people who decide to go on a diet have to radically change their eating habits, introducing healthy foods and properly prepared foods into their diet (boiled and baked dishes, raw food diet). Not every person in pursuit of a toned figure is ready to endure such torment. And so the dream remains a dream, and the same harmful products appear in the refrigerator.

Pierre Dukan in his book “350 Recipes for the Dukan Diet” breaks age-old stereotypes and proves that while on a diet you can eat even more varied and tastier than before. Author of the collection healthy recipes I am convinced that food should bring joy, not disgust. Therefore, he developed more than 300 healthy and “tasty” recipes. They will easily help a person get rid of excess weight and instill the habit of eating right.

What does this book teach?

In the book “350 Recipes for the Dukan Diet,” Pierre Dukan teaches how to eat properly while on a diet, instilling the habit of eating only healthy and wholesome foods throughout your life.

Under the cover of this collection of recipes you will find not only instructions for preparing dishes. The manual contains useful recommendations the author of one of the most popular weight loss systems in the world.

Mr. Dukan knows how to motivate and direct to achieve results. His recipes are not complicated. Products for their preparation can be bought at any supermarket. Stop living at the mercy of fatty and fried foods, making excuses that other food is tasteless!

Who is this book for?

This book will change your understanding of low-calorie nutrition. It will find application in every home. People on a diet will especially appreciate the usefulness and practicality of the guide.

You can buy the book “350 Dukan Diet Recipes” or download it to your ipad, iphone, android and kindle on the website without registration. You will also find reviews and reviews of the book.

DOWNLOAD THE BOOK “350 Dukan Diet Recipes” for FREE

Searching for a diet in many cases leads the user to Pierre Dukan, a well-known former nutritionist who has been promoting his protein diet to the masses for about 30 years, but quite recently an Android application appeared on Google Play, in which the developers tried to do everything to give a beginner all the necessary tools to comfortably complete the prescribed diet.

After starting the free application, a special test opens, in which you need to indicate your current height and weight, as well as your desired indicators.

Upon completion of the test, an approximate weight loss course is given, indicating all 4 stages, and advice is given on a more correct weight, according to your age and height. Then a huge section “About diet” opens, in which you will have to spend at least 5 minutes, if not more, to understand all the terms and rules. Then you can open the sidebar and check out the remaining 3 sections:
1. Diary - this is where you will have to look every day to enter data into the database. The program automatically provides recommendations for today. When adding an entry to the database, you must fill in the following fields: date, current weight, diet, physical activity, mood, girth (chest, waist and hip data), as well as personal notes and a photo (optional).

Over time, when there are at least 5-10 entries, a graph will begin to build that will clearly show your results.
2. Recipes - about 500 entries in various categories, all of which are allowed for use in the diet.
3. Products - the most useful list in the program, because Many products indicate at what stage they can be eaten.
You can use the program for no more than 7 days, because... This ends the free mode of use and if you want to use it further, you must purchase the full version.

In the settings, you can change the interface language, start over or continue a previously started diet, as well as adjust the rhythm of alternation, change the correct weight and restore the purchase of the premium version if you purchased it previously.

Annotation:
The Dukan Diet is the No. 1 diet in the world! And Dr. Pierre Dukan is the most popular French nutritionist who has developed a unique program for losing weight and stabilizing lost weight in 4 stages. Using his method, Karl Lagerfeld, Jennifer Lopez, Penelope Cruz and Gisele Bundchen lost weight. Dr. Dukan is confident that all people need pleasure from food and a diet should satisfy this need, while ensuring stable results. In the new book of the famous nutritionist you will find 350 delicious recipes that will give you pleasure and significantly increase your motivation, allowing you to enjoy your favorite dishes without restrictions: Russian dumplings, pizza, sandwiches, nuggets, all kinds of salads, soups and stews, the most delicate desserts and savory sauces - All this is available to you with the Dukan Diet. All products used in the recipes can be found on the Russian market. The 350 recipes in this book provide a varied menu that will provide an easy and delicious path to your ideal figure. Translation: L. Ivashkevich

royallib.com

It is unlikely that the French nutritionist Pierre Dukan could have imagined that the diet he promoted would be on the list of the most popular weight loss systems. Her army of fans numbers millions of people, and is led by show business stars. Many of those who tried this weight loss system once completely revised their eating behavior and adhered to Dukan’s recommendations for years.

However, nutritionists are more skeptical about this technique and express the opinion that it is useless. Who is right in this dispute?

Saving weight loss can only be achieved through a complete revision of the principles of nutrition, which are not limited to the well-known “Eat less - move more.” The basic rules of the Dukan diet include:

• Protein foods are a priority. Fats and carbohydrates are reduced to a minimum. The rationale is simple: proteins are a valuable building material for our body, and it is impossible to do without them.

  At the same time, it takes a large number of energy, which means unnecessary fat reserves are consumed. Fats and carbohydrates, on the contrary, are digested more easily, and their excess is easily stored as fat.

• Drinking plenty of fluids is a must. Water is a universal solvent for all toxins; it is included in absolutely all metabolic processes of the human body. Water consumption decreases - metabolism slows down - toxins (including excess fat) are not removed from the body - the process of losing weight slows down. One “but” - there should not be any sweet, sweetened or carbonated drinks in the diet.
• Salt and sugar are prohibited. As for salt, its consumption should be reduced to a minimum, and sugar should be abandoned altogether. It is this situation that often becomes an insurmountable obstacle for those with a sweet tooth who want to lose weight according to the Dukan system.
• Physical activity is encouraged. While losing weight, it is not only possible, but necessary to perform a daily simple set of physical exercises, swimming or jogging, but not to the point of exhaustion. Walking should be your faithful companion when losing weight - at least about half an hour a day.
• There should always be bran on the table: Every day you need to eat a few spoons of this healthy product to avoid constipation and replenish vitamin B reserves.

The most pleasant rule for losing weight according to Dukan: food without restrictions, but not all foods are allowed for consumption. Basically you can eat meat, fish and vegetables, so it is simply impossible to remain hungry.

Product category	Authorized Products
Juices	At stages 3 and 4 of the diet, you can drink 1 glass of natural freshly squeezed juice.
Vegetable oil	Not recommended. You can use a few drops for frying.
Porridges and cereals	Oat bran – daily. At stages 3 and 4 of the diet, you can eat rice and wheat.
Vegetables	Cabbage (any), beets, carrots, celery, asparagus, cucumbers, tomatoes, zucchini, eggplant, spinach, peppers, pumpkin, sorrel, onions, green beans, radishes, lettuce, soy, garlic.
Mushrooms	Any are possible.
Spices and herbs	Vinegar, mustard, dill, parsley, basil, cumin, coriander, marjoram, cilantro, soy sauce, tomato paste.
Fruits and dried fruits	At stages 3 and 4 of the diet, you can eat all fruits except bananas, figs, mangoes, avocados and dates.
Dairy	Milk, natural unsweetened yogurt, cottage cheese, kefir, curd cheese, processed cheese.
Meat and poultry	Beef, veal, lean pork, rabbit, chicken, turkey, quail. By-products: tongue, veal kidneys and liver, chicken liver. Chicken and quail eggs.
Fish and seafood	Sea fish: cod, hake, halibut, herring, flounder, blue whiting, saury, mackerel, mullet, sprat, sardines, tuna. River fish: pike, carp, catfish, sturgeon, trout, salmon. Seafood: caviar, crabs, mussels, shrimp, oysters, crayfish, squid, lobster, octopus, natural canned fish and crab sticks.

Detailed description of the stages

Pierre Dukan offers 4 successive stages of weight loss according to his system. The first two stages are needed to reduce weight, and the third and fourth are aimed at consolidating the effect. It is important not to ignore any of the 4 stages - and then a convincing result is guaranteed.

1 – “Attack”

This stage has a self-explanatory name - excess weight is attacked starting from the first days of the diet. The “attack” is short-lived: depending on the initial amount of extra pounds, it can last from 2 to 10 days. Essentially this is a short term protein diet, as a result of which the weight will decrease by a couple of kilograms.

• You can eat all permitted products of animal origin (meat, poultry, fish, milk). They should be low-fat.
• Poultry meat should be consumed without skin.
• It is better to eat eggs without the yolk.
• Drink as much as possible and do not forget about moderate physical activity.

2 – “Cruise”

An alternative name for this phase of the Dukan diet is “Alternation.” At this stage days of protein nutrition alternate with protein-vegetable days. In this mode, weight is lost at a rate of 1 kg per week. The "alternation" continues until all are lost overweight. That is, if the initial excess weight was very high, you should tune in to a very long cruise.

• It is necessary to alternate days during which you need to eat only protein foods with days during which you are allowed to eat proteins and vegetables. In this case, the alternation scheme depends only on the desire of the person losing weight: this maybe 3 protein days and 3 protein-vegetable days following them, or 5 of both days. It is important that the number of both days is the same.
• During protein-vegetable days, the basis of nutrition should still be proteins - vegetables are simply added to them. A common misconception is alternating “meat” and “vegetable” days is fundamentally wrong!
• When creating a menu, you must include only permitted foods in your diet.
• Maintain plenty of fluids and moderate drinking physical activity.

3 – “Consolidation”

Otherwise, this stage of the Dukan diet is called “Consolidation”. By this time, all the extra pounds have been lost, but the result is still unstable, the body is ready to return to its previous state at any moment. Therefore, it is so important to take this stage seriously. The duration of “Consolidation” depends on how much weight has decreased since the beginning of weight loss: Every kilogram lost is a plus of 10 days to the consolidation stage.

• 6 days a week should be protein-vegetable and only 1 day should be protein.
• The menu is expanding by introducing whole grain bread, rice, wheat, pasta, potatoes, fruit, cheese. These products are introduced little by little and gradually. That is, you cannot eat previously prohibited cheese and fruits all day - you can eat them a little every day (cheese - no more than 50 g per day, fruits - 1-2 daily).
• You can afford once a week holiday dinner(either breakfast or dinner - whichever you prefer), during which you can eat whatever you want. It is important not to overeat previously prohibited foods, but to enjoy their taste in small quantities.
• All previous recommendations (consumption of bran, physical exercise, 2 liters of water daily) should be strictly followed.

4 – “Stabilization”

Several months have passed since the start of the diet, and the body has become accustomed to the new lifestyle and diet. At this stage (and it can be lifelong), it is important not to deviate from the acquired eating habits. The main requirements are that:

• 1 day a week should become a protein fasting day, during which meals are organized as during the “Attack” stage.
• All animal products should be low-fat or low-fat.
• Prefer white fish to red fish, hard cheeses to soft cheeses, natural sweetened yoghurts, and sweetener substitutes to sugar.
• Use as little salt and prepared sauces as possible.
• 3 tbsp. bran a day is the law.

Following these simple rules will allow you to forget about extra pounds forever and your newfound lightness and slimness will remain with you forever.

For more details about the stages of Dr. Dukan's diet, watch the video:

Menu: how to cook, recipes

Followers of the diet of Dr. Pierre Dukan note that an important advantage of this weight loss system is an abundance of all kinds of dishes on the menu. You can actually prepare an infinite number of different breakfasts, lunches and dinners from permitted products – you just have to adhere to the rules of cooking “according to Dukan”:

• All cooking methods are allowed: frying, boiling, steaming or grilling, baking. But it is better to prefer steaming or grilling - this way more nutrients are retained in the products.
• If you need to fry something - It is better not to use vegetable oil at all.
• It is best to bake in foil.
• You need to add as little salt to your food as possible; the taste of the food can also be enhanced by herbs and spices.
• If vegetables can be eaten raw, they should be eaten in this form.
• Vegetable salads should not be seasoned with oil or mayonnaise.. For this purpose, it is better to use unsweetened natural yogurt or kefir.

An approximate and detailed menu for each day of the diet for weight loss according to Pierre Dukan in the table:

Pros and cons of the method

“Ducanophiles” see only advantages in it, and skeptical nutritionists see disadvantages. Both of these opinions have a right to exist and there is truth in each of them.

The undoubted advantages of the Dukan method include:

• efficiency– if you follow all the recommendations, excess weight will definitely go away;
• use of natural products;
• satiety– it is almost impossible to starve on this diet;
• thoughtfulness of all stages of the diet until exiting it.

At the same time, it cannot be denied that this system:

• Contraindicated for people with diseases of the digestive tract, kidneys and heart– as it can aggravate existing health problems;
• very long and strict– many people who want to lose weight simply do not have enough time and energy for all its stages;
• complete abstinence from fats over a long period of time can lead to serious health problems (in particular, the state of the nervous system largely depends on the daily consumption of a sufficient amount of fat-containing foods);
• limited consumption of grains and cereals will lead to a deficiency of vital B vitamins.

You should take into account all the pros and cons of the Dukan method when making an informed decision to lose weight with its help.

Despite the fact that the Dukan diet causes indignation among nutritionists, experts cannot but agree that in any case it is better than uncontrolled and unhealthy eating. So in the absence of contraindications, the Dukan diet can be very effective in the fight against obesity. Doctors only urge:

• do not abuse protein days and excessive physical activity;
• don't ignore drinking plenty of water and eating bran;
• Don't cut out fats completely from the diet (20 g of butter or vegetable oil per day is quite acceptable);
• additionally take multivitamins;
• for any deterioration in health during weight loss - consult a doctor.

results

The secret to the effectiveness of the Dukan method is in following all 4 of its stages. If, having lost the required amount of kilograms, a person interrupts the diet at the consolidation stage and returns to his previous lifestyle, you should not be surprised that his extra pounds will return to him over the coming months.

According to statistics, this happens in 80% of cases. And only 20% of the followers of this system are so imbued with its principles that it becomes the basis of their eating behavior. It’s no wonder that in this case, lifelong slimness is guaranteed. So the success of losing weight is in the hands of the person losing weight, or rather in his way of thinking and post-diet lifestyle.

Photo

To fully understand what results the Dukan diet gives, it is worth studying the reviews (in the section below) and looking at the before and after photos of people who have lost weight:

Reviews of those losing weight

• Veronica:

  The Dukan diet is boring and difficult. I don't know who could stick to it for many months? I lost it already at the first stage.

• Irina:

  At the first stage, I lost 3 kg in 4 days. The result inspired me and gradually I got involved. As a result, I lost 12 kg in 5 months - I’m very pleased.

• Sveta:

  Unfortunately, the Dukan diet did not work for me. After the first stage, constipation began to torment me, and bran did not help in solving this delicate problem at all. I had to stop, although it seemed quite simple to me.

• Marina:

  I lost 17.5 kg using the Dukan diet, but it was very difficult. All the time I wanted to eat something forbidden, and I couldn’t look at meat at the end of the diet.

• Alina:

  For me, this diet is no longer a diet at all, but a way of life. I can’t imagine how I ate before? Not surprisingly, I was over 20 kg overweight. And now I’m slim thanks to Dukan.

Reviews from those losing weight using this system are very eloquent: the diet is effective, but difficult to implement and has contraindications. But if you are determined and have no health problems, go for it! And Dukan will help you!

foodexpert.pro

Among the countless number of diets, this Dukan nutrition method is of interest for a reason. Why? It's simple: it works! The secret of success is that by eating according to this plan, any person quickly becomes slim.

Then, perhaps, you need to remove all tasty foods from the menu, eat only green salad, a leaf for breakfast, lunch and dinner? Nothing like this!

This is interesting! The most delicious and high-calorie foods are allowed and there is no limit on their quantity. Eat as much as you want and lose weight at the same time! And the French doctor Pierre Dukan came up with such a unique and world-famous diet.

Diet for beginners and sample menu They give a chance to everyone who wants to get rid of unnecessary pounds, gain slimness and self-confidence.

A little history

Pierre grew up in a fairly wealthy family, in addition to regular school, he attended an art studio. He had a penchant for drawing and expected to become an artist. But when Pierre was 17 years old, his mother died on the operating table - she had a brain tumor. The operation ended in failure.

This tragedy changed the whole life of young Pierre - he abandoned his passion for art and made a choice in favor of the profession of a doctor.

Having received his medical degree, he is closely involved in research on the neuroscience of the brain. His scientific developments are published in specialized publications, and their popularity is rapidly growing. It seemed obvious that he would take a worthy place in this area, but His Majesty Chance intervened.

Pierre was 34 years old when one day a patient who was overweight came into his office. The constant fight against obesity did not give a positive result and he developed depression due to nervousness. He constantly had to limit himself to what he loved most - meat products.

In order to somehow help the poor fellow, Dukan allows the patient to eat lean meat, but recommends eliminating sweets and increasing water consumption. The result of this treatment exceeded all expectations - the patient lost five kilograms in less than a week! This unexpected discovery formed the basis of a new method of losing weight.

Diet principles

How does the Pierre Dukan diet help beginners get rid of fat deposits? A sample menu, recipes and other recommendations are in our article.

Why did such a non-standard approach to the problem of excess weight give such amazing results? Everything is explained simply. Carbohydrate foods tend to be very easily absorbed by the body. But any, even a slight excess of carbohydrates is stored in the body as a reserve.

This is a reserve in case of famine. And since there is still no hunger, and carbohydrates keep falling and falling into the stomach, the body quickly becomes overgrown with fat deposits. What Pierre Ducane advises in this case - a beginner's diet and an approximate menu for weight loss are described in this article.

Exercise is necessary to burn off excess calories., but it is difficult for an overweight person to even just climb the stairs, not to mention going to the gym or other active activities.

The circle closes, problems grow consistently and synchronously with the increase in fat folds.

But you can go the other way: remove carbohydrates and fats from the menu, and satisfy your hunger with foods that do not contain carbohydrates - such as meat, fish, eggs, and low-fat dairy products. Drink a lot of plain water and add oat bran, which helps remove toxins and reduce hunger.

Hunger must be satisfied with foods that do not contain carbohydrates - such as meat, fish, eggs, low-fat dairy products

Eggs, fish, low-fat cottage cheese and lean meat - protein products that do not contain carbohydrates - that's it. Delicious, natural products, which give a feeling of fullness for a long time - these are two.

And, most importantly, protein dishes require a lot of energy to digest, that is, this is additional work that we do not notice, but at the same time we lose calories. A sort of forced gym - that's three!

Eating tasty and satisfying food gives a person positive emotions., which leads to the production of endorphins (hormones of happiness), which means metabolism improves. All this taken together leads to a wonderful result - loss of extra pounds, fresh appearance and overall health results.

Pierre Ducamp not only developed effective diet, but also compiled sample menu options for beginners, he literally chewed on all the nuances, gave recommendations on physical activity and personally worked on drawing up delicious dishes.

Who is the Pierre Dukan diet for?

• It has overweight bodies;
• wants to be more fit;
• wants to cleanse his body;
• wants to get rid of overeating;
• has elevated lipid levels.

The diet is recommended for those who are overweight

The diet proposed by the French doctor is useful not only for losing weight. It can reduce high blood sugar, remove excess cholesterol from the walls of blood vessels, normalize blood pressure, improve metabolism, and remove waste and toxins that have accumulated in organs and tissues for years.

It can reduce high blood sugar, remove excess cholesterol from the walls of blood vessels, normalize blood pressure, improve metabolism, remove waste and toxins that have accumulated in organs and tissues for years

Diet promotes rejuvenation of the whole body, the return of a forgotten feeling of lightness and comfort, and also active longevity.

Diet stages and their features

Pierre Dukan, like a true Frenchman, named the stages of the diet not simply - first, second, third and fourth, but beautifully and a little romanticly: attack, cruise, consolidation, stabilization. What do these stages mean?

Attack

The first, most important and decisive point of the strategy. The goal of the attack is a rapid advance and victory. Victory over excess weight. This period is the most responsible, the most significant and the most important: due to the lack of carbohydrates in the menu, rapid weight loss occurs. The body needs glucose and if it doesn’t come from outside, then you need to find it inside!

This moment is the key to starting the fat destruction mechanism.

Weight loss can range from 1 kg to 3 – 5 kg or more per week. But don’t be upset if you don’t get slim so quickly. It is necessary to check whether all conditions of the diet are met and take into account individual characteristics every person, be patient and continue to fight.

The result will certainly be achieved - fat deposits will disappear and the body will become slim. After all, following a diet is not only useful, but also enjoyable. List healthy products and Pierre Dukan compiled recipes for delicious dishes for us. A beginner's diet and sample menu will help everyone find health, optimism and a slim figure.

What products are allowed in the Attack phase:

1. The meat is lean.
2. Chicken without fat.
3. Quail egg.
4. Low-fat cottage cheese.
5. Skim milk.
6. The ham is lean.
7. Seasonings to taste.
8. Canned fish.
9. Low-fat yogurt.
10. Baked fish.
11. Chicken egg.
12. Offal.
13. Sausage.
14. Bran.

Many types of meat are approved for use, but it is preferable to choose dietary meats and game. Pork and lamb cannot be used due to their high cholesterol content.

Egg yolks also contain a lot of invisible fats, so their use should be judicious. The Attack period lasts from 2 to 5 - 7 days. During this time, you usually lose from 0.5 kg to 5 kg per week.

You need to drink approximately 1.5 - 2 liters of water per day and take walks for 20 minutes

Products containing carbohydrates are prohibited. Sweeteners can be used instead of sugar. You need to drink about 1.5 - 2 liters of water per day and take walks for 20 minutes.

Note! At this stage, severe bad breath and dryness may occur. This is normal, you just need to be patient, it will pass soon.

Particular attention is paid to oat bran. They play an important role in this diet.

Cruise

A Frenchman would not be a Frenchman if he named the stages simply and routinely, numbering them and putting boring checkmarks... This is not true! Everything should be beautiful and harmonious, and also a little mysterious. Let's try to understand what the name “cruise” means.

A cruise is an interesting, pleasant, and sometimes unexpected movement from one place to another. As a rule, from home to new places, new events and discoveries. So it’s quite logical to call the second stage of the diet a cruise.

After all, going through it, a person changes and must re-recognize himself, discover something unknown in himself and be transformed. This phase is often called alternation.

What products are allowed

28 types of vegetables are added to the products from the first stage. Pure protein days alternate with protein-vegetable days. It is convenient to alternate every other day. For example, on even days, protein food, on odd days, protein and vegetable food. Vegetables are allowed both raw and boiled-baked. The use of vegetable oil is undesirable.

Prohibited products for this phase

Potatoes and beans are prohibited.This restriction applies to peas, legumes and lentils. The duration of the phase depends on how many kilograms you want to lose. All rules of the Cruise stage continue until the desired weight is reached.

Consolidation

Translated from French, consolidation is strengthening, consolidation, transformation. Better name you can't imagine. After all, this phase is intended to strengthen and consolidate the achieved result in order to transform your body.

The point of consolidation is to prevent a person who has lost several kilograms on a diet from relaxing and gaining weight again.

The diet during this period is less strict. Vegetables, fruits, grain bread (100 - 150g) are added. Preferably sour fruits (1 piece per day). Prohibited are cherries, figs, peaches, bananas or grapes.

You can eat cheese! But choose low-fat varieties, and do not overuse them. As in the previous stages, It is necessary to drink plenty of water and do not forget about oat bran. Walking should take 30 minutes. The duration of this period depends only on the person himself. You can stay at this stage as long as you like.

Stabilization

The final stage, designed to fix or consolidate the achieved result and for a gradual transition to a normal diet. The menu includes vegetables - a source of vitamins and minerals. You are allowed to consume two foods containing starch daily.

This could be a small portion of rice, buckwheat or pasta, a couple of potatoes, some peas or lentils. Once every 7 days you can eat your favorite dish. Protein foods are still a priority; during the week, one day should be completely protein. The norm for bran is up to 3 tbsp. spoons a day.

As before, You need to drink a lot - 2 liters of water or more. Physical exercise will help you burn extra calories, so don’t neglect them.

The first day:

• Morning: milk with waffles, yogurt
• Noon: whitefish, boiled fish
• Evening: perch baked in foil

Second day:

• Morning: coffee with cottage cheese, eggs and bran cakes
• Noon: offal pancakes, coffee with cheesecakes
• Evening: shrimp with herbs, cheesecakes and yogurt

Day three:

• Morning: Skim milk with tortillas
• Noon: meat soufflé, bran and kefir pancakes
• Evening: fish soup, chicken roll, herbal tea with stevia

Day four:

• Morning: omelet with ham, herbal tea with xylitol
• Noon: shrimp in tomato sauce, coffee
• Evening: chicken breast, yogurt, tea with dark chocolate

Day five:

• Morning: 2 soft-boiled eggs, tea with marshmallows
• Noon: cutlets, fish pate with flatbread
• Evening: fermented baked milk, yoghurt and bran pancakes

Day six:

• Morning: crab rolls, coffee
• Noon: soup with meat and egg, cottage cheese
• Evening: stuffed crab sticks

Day seven:

• Morning: egg and bran cookies
• Noon: Chicken, baked
• Evening: fish fillet stewed in tomato

A world-renowned nutritionist warns: you need to eat to your fill, you can’t get up from the table half-starved, otherwise within an hour or two a person will feel very hungry and may eat whatever comes to hand first at that moment.

It’s easy to avoid such breakdowns; you just need to fill up on foods allowed for this stage during your next meal.

There are also restrictions on physical activity - it is needed in reasonable doses, from 20 minutes to half an hour. Dukan does not recommend going to the gym or other physical activity during the diet, so as not to induce severe hunger and not provoke overeating of carbohydrate foods.

Some dishes from the sample menu for beginners that can be used at any phase of the Pierre Dukan diet

Offal pancakes

Grind any by-products (liver, kidneys, heart), add bran, low-fat cottage cheese and eggs to this mass. Add your favorite spices, add a little salt, and mix well. Place a spoon into a heated frying pan and fry. When serving, garnish with a slice of lemon and a sprig of herbs.

Tender meat soufflé

Grind any lean meat in a blender, add milk, seasonings and beaten eggs, mix. Mix cottage cheese with bran and add a little salt. Roll out the meat mass on parchment or foil, place the prepared cottage cheese on top in an even layer, wrap everything in a ball or roll. Bake until done.

Cheesecakes for tea

Mash cottage cheese 0% fat, sweeten with sweetener. Add eggs and bran to this mixture. Form small cakes, roll each one in bran, bake or fry in a non-stick frying pan.

Waffles for morning coffee

Take cottage cheese, yogurt and bran in equal proportions and mix. Add baking powder, vanilla, sweetener and beaten egg. Bake in a waffle iron.

Expected results of the diet

You can get the following results:

1. Improved well-being and mood.
2. Weight loss of several kilograms.
3. Improvement of the body as a whole.

Advantages and disadvantages of a sample menu and diet for beginners by Pierre Dukan

The advantages are that you don’t need to limit yourself in food, you can and even need to eat your fill. The diet dishes are delicious, very varied, there is room for taking initiative when choosing products and creating a menu, the main thing is to follow general principles programs.

Another advantage is that you don’t have to physically exhaust yourself., which is very important for obese or infirm people, as well as for those who do not have the time or desire to visit the gym.

It is important to know! There are almost no disadvantages to this technique. Maybe some discomfort when switching from your usual food to a new menu, the need to give up your usual sweets or some favorite food for a few days.

Who is not suitable for Pierre Dukan's diet for beginners and the proposed sample menu

The Dukan diet is not suitable for beginners:

1. For those who suffer from cardiovascular diseases.
2. Who has neuropsychiatric problems?
3. For those who have serious kidney disease.
4. For those who are underweight.

Dukan diet program. Results of the weight loss experiment on this diet:

Recipes for the Dukan attack phase:

How to cook pancakes according to the Dukan diet:

womane.ru

Lack of proper nutrition and visiting fast foods leads to mass obesity. A firm decision to bring figures into ideal proportions requires a serious approach. One of the most popular and effective ways to lose weight is the method invented by Pierre Dukan (beginners’ diet): the sample menu is quite simple and does not harm the body. This food concept has been working for more than 10 years. She has earned worldwide attention. Many celebrities, using the diet from Dr. Dukan, quickly restore their figure.

Nutritional features according to Pierre Dukan

From a scientific point of view, the essence of the diet consists of three principles: low calories, no carbohydrates and no fat. High protein intake prevents muscle breakdown during the first phase. For this purpose, ballast substances are supplied in the form of bran, which prevents constipation and intestinal obstruction.

The Dukan diet is rich in low-calorie protein and carbohydrate foods. It is based on four stages:

• attack;
• alternation;
• consolidation;
• stabilization.

Before starting a diet according to the Dukan principle, nutritionists recommend going through a week of preparation. In particular, such preparation is necessary to recharge with vitamins and minerals, to check whether the planned diet is suitable for you. The preparation week is not part of the official program.

Power option for the first phase

The greatest weight loss is achieved in the first stage. Its duration is 1–10 days. The foods consumed should be rich in protein and low in fat. The first phase of weight loss contains 72 products allowed for consumption. It is allowed to eat low-fat dairy products, fish, eggs, seafood, and lean meat.

It is important to know! To ensure a supply of antioxidants, vitamins, and microelements, Dukan recommends 1 tsp of Goji berries. per day. Vegetables, fruits, alcohol, sugar should be excluded.

Pierre Dukan proposes the following menu for each day of the first phase:

1. First day. Breakfast: omelet with meat, coffee. Lunch: soup with pieces of fish, bread with bran. Snack: cottage cheese with 0% fat content. Dinner: boiled or baked lean meat, strong black tea.
2. Second day. Breakfast: homemade cottage cheese made from whole milk, bran bread. Lunch: soup with meat, 2 quail eggs. Snack: skim milk. Dinner: stewed cod fillet.
3. Day three. Breakfast: scrambled eggs, a couple of pieces of herring, a cup of freshly brewed coffee. Lunch: meat cutlets without bread, a glass of low-fat milk. Snack: 200–300 ml yogurt. Dinner: baked squid.

1. Day four. Breakfast: a slice of processed cheese, bran bread, green tea. Lunch: cod soup. Snack: oatmeal and cottage cheese casserole, yogurt. Dinner: any chicken fillet dish, kefir.
2. Day five. Breakfast: 3 quail eggs, kefir. Lunch: cod fillet cutlets without adding onions and bread, kefir. Snack: 1% fat milk, bran bread or crispbread. Dinner: stewed beef tenderloin, tea.
3. Day six. Breakfast: omelet or scrambled eggs, coffee. Dinner: meat soup, a piece of boiled poultry meat. Snack: oat bran, kefir. Dinner: baked mussels, coffee.
4. Day seven. Breakfast: homemade cottage cheese, coffee. Lunch: soup with pieces of fish, kefir. Snack: cottage cheese casserole, yogurt. Dinner: meat cutlets, kefir.

Daily use 1 ½ tbsp. l. oat bran will quench cravings for carbohydrates, and the ballast substances they contain regulate digestion. Drink 1.5 liters of clean water.

Approximate nutrition plan for the second phase

According to Pierre Dukan, the most important stage of dietary nutrition is Alternation. By this time the person achieves his goal. The menu for the week of the second phase of the diet consists of alternation (the first day is vegetable, the second is protein). Oat bran must be increased to 2 tbsp. l.

In cooking, you should not use fat, sauces, or seasonings that contain more calories than vegetables. Products for the Dukan diet include the following list of vegetables: green beans, eggplant, fennel, cucumbers, chicory, pumpkin, radish, Brussels sprouts, lettuce, spinach, asparagus, peppers, leeks, tomatoes, white cabbage, asparagus, zucchini, champignons and other mushrooms.

Attention! Limit your consumption of carrots and beets to a minimum. All other vegetables are prohibited.

How to eat during the Consolidation stage

In the third period they are supported results achieved, the body is preparing for lifelong proper nutrition, and following the Dukan diet plan. The total duration of phase 3 is 10 days.

Sample menu by day:

1. Monday. Breakfast: cottage cheese, tea. Lunch: meat soup, oat bran, kefir. Afternoon snack: fruit. Dinner: baked chicken fillet with vegetables, side dish of potatoes.
2. Tuesday. Breakfast: turkey omelet, coffee. Lunch: fish soup, vegetable salad. Afternoon snack: seasonal berries. Dinner: cheesecakes, fruit, coffee.
3. Wednesday. Breakfast: meat cutlets, vegetable salad. Lunch: mixed meat soup. Afternoon snack: a glass of yogurt, any fruit. Dinner: baked meat, vegetable salad.
4. Thursday - any menu from the preliminary stage “Attack”.
5. Friday. Breakfast: scrambled eggs, kefir, coffee. Lunch: soup with meatballs, vegetable salad. Afternoon snack: oat bran, seasonal berries. Dinner: baked fish fillet, stewed vegetables.
6. Saturday. Breakfast: cottage cheese casserole, coffee. Lunch: fish soup with fillet pieces, yogurt. Afternoon snack: seasonal fruits. Dinner: baked mussels with cheese, vegetable salad, side dish of rice.
7. Sunday. Breakfast: whole cottage cheese, boiled egg, coffee. Lunch: poultry meat cutlets, bran bread, vegetable salad. Afternoon snack: fruits or berries. Dinner: fresh vegetables, stewed meat, 2 glasses of your favorite wine.

The third stage of dietary nutrition serves to consolidate the overall result. The weight does not decrease, only minor fluctuations are possible.

Important! Remember to drink plenty of water between meals.

Five rules of nutrition in the fourth stage

What can you eat during the last phase? Pierre Dukan has developed 5 rules that you should follow if you want to always stay slim.

Five rules of proper nutrition:

1. Maintain proper nutrition by eating approved foods, of which there are 72.
2. You've learned a thing or two about nutrition in the previous steps - apply your knowledge and stick to good habits. Eat mindfully and slowly.
3. Eat high-quality proteins one day a week. Have Protein Thursday every week.
4. Movement is the key to health. Take daily walks (at least 20 minutes).
5. At the end of the third phase of the diet, consume 3 tbsp daily. l. oat bran.

Studies have shown that the diet of the French doctor Pierre Dukan is effective if you follow the instructions. To avoid mistakes and follow proper nutrition, read Pierre Dukan's book with recipes for every day.